CrossFit Geo – XFIT


200m Run/Row/Ski/Bike

2 rounds:

10 Goblet Squats with pulse

10/10 Single Leg Hip Lift

10 Deadbugs

Spend 1-2mins Opening front rack with empty bar, include a few full grip front squats


In a 16min window complete following

(Front Squats sets, with HS Walk progressions in between warmup sets and working sets)


Front Squat (“light” day)

1×2 @90% of Monday’s set of 2

1×3 @90% of Monday’s set of 3

No set of 4 this week


1-2 mins Skill Practice Handstand Walking

1) Partner spotted HS hold or Wall Facing Hold

*Kick to HS on open floor have a partner catch your legs and adjust your balance to find ideal position.

2) Partner spotted Palm lifts or Palm lift against wall

*Same as above. Once in ideal position begin practicing shifting weight between hands to allow opposite hand to come off floor.

3) Partner guided HS walk

*Same as above. Partner will allow you to start moving forward slowly well you alternate weight shift/palm lift.

4) Accumualte quality 25ft increments or practice pirouette

*As you are warming up and building in sets of 2 for front squat superset HS hold attempts. Aim for around 5 sets of 1-2mins Hs practice between sets.


AMRAP 16min s

Team of 2 “waterfall style”

15/12 Cal Bike/Row/Ski


1) 20 Kettlebell Swings @24/20kg

2) 16 V-Ups


Athlete A starts on the erg, while athlete B starts on the KB swings. Both athletes working at the same time. Once both athletes are finished on their station, athlete A moves to the KB Swings and athlete B moves to the erg. Once those stations are complete, athleta A moves back to the erg again, and athlete B moves to the V-Ups. Continue in this fashion, alternating between 1/2 after each round.